Spearmint vs Basil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spearmint, fresh is higher in more vitamins & minerals
Calories (kcal)
Spearmint 44
Basil 23
Protein (g)
Spearmint 3.29
Basil 3.15
Carbs (g)
Spearmint 8.41
Basil 2.65
Fat (g)
Spearmint 0.730
Basil 0.640
Fiber (g)
Spearmint 6.80
Basil 1.60
Quick answers
Which has more protein?
Spearmint, fresh — 3.29g vs 3.15g per 100g.
Which has fewer calories?
Basil, fresh — 23 vs 44 kcal per 100g.
Which is more nutrient-dense?
Spearmint, fresh scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Spearmint | Basil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 44 kcal | 23 kcal | +91% |
| Macronutrients | |||
| Water | 85.6 g | 92.1 g | -7% |
| Protein | 3.29 g | 3.15 g | +4% |
| Total lipid (fat) | 0.730 g | 0.640 g | +14% |
| Carbohydrate, by difference | 8.41 g | 2.65 g | +217% |
| Fiber, total dietary | 6.80 g | 1.60 g | +325% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.191 g | 0.041 g | +366% |
| Fatty acids, total monounsaturated | 0.025 g | 0.088 g | -72% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 13.3 mg | 18.0 mg | -26% |
| Thiamin (Vitamin B1) | 0.078 mg | 0.034 mg | +129% |
| Riboflavin (Vitamin B2) | 0.175 mg | 0.076 mg | +130% |
| Niacin (Vitamin B3) | 0.948 mg | 0.902 mg | +5% |
| Pantothenic acid (Vitamin B5) | 0.250 mg | 0.209 mg | +20% |
| Vitamin B-6 — Pyridoxine | 0.158 mg | 0.155 mg | +2% |
| Biotin (Vitamin B7) | 105 ug | 68.0 ug | +54% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 11.4 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 203 ug | 264 ug | -23% |
| Carotene, beta | — | 3142 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.800 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 199 mg | 177 mg | +12% |
| Iron, Fe | 11.9 mg | 3.17 mg | +274% |
| Magnesium, Mg | 63.0 mg | 64.0 mg | -2% |
| Phosphorus, P | 60.0 mg | 56.0 mg | +7% |
| Potassium, K | 458 mg | 295 mg | +55% |
| Sodium, Na | 30.0 mg | 4.00 mg | +650% |
| Zinc, Zn | 1.09 mg | 0.810 mg | +35% |
| Copper, Cu | 0.240 mg | 0.385 mg | -38% |
| Manganese, Mn | 1.12 mg | 1.15 mg | -3% |
| Selenium, Se | — | 0.300 ug | |
| Other Nutrients | |||
| Energy | 184 kj | 94.0 kj | +96% |
| Ash | 2.03 g | 1.49 g | +36% |
| Total Sugars | — | 0.300 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0.020 g | |
| Fructose | — | 0.020 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0.270 g | |
| Folic acid (Vitamin B9 — synthetic) | 105 ug | 68.0 ug | +54% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 105 ug | 68.0 ug | +54% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 46.0 ug | |
| Vitamin A, IU | 4054 IU | 5275 IU | -23% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 5650 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.160 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 415 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.004 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.137 g | 0.036 g | +281% |
| SFA 18:0 (Stearic acid) | 0.020 g | 0.005 g | +300% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.022 g | 0.088 g | -75% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.394 g | 0.389 g | +1% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.054 g | 0.073 g | -26% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.338 g | 0.316 g | +7% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Phytosterols | 10.0 mg | — | |
| Tryptophan (EAA) | 0.050 g | 0.039 g | +28% |
| Threonine (EAA) | 0.135 g | 0.104 g | +30% |
| Isoleucine (EAA, BCAA) | 0.135 g | 0.104 g | +30% |
| Leucine (EAA, BCAA) | 0.247 g | 0.191 g | +29% |
| Lysine (EAA) | 0.141 g | 0.110 g | +28% |
| Methionine (EAA) | 0.046 g | 0.036 g | +28% |
| Cystine (conditionally essential) | 0.036 g | 0.028 g | +29% |
| Phenylalanine (EAA) | 0.168 g | 0.130 g | +29% |
| Tyrosine (conditionally essential) | 0.099 g | 0.077 g | +29% |
| Valine (EAA, BCAA) | 0.164 g | 0.127 g | +29% |
| Arginine (conditionally essential) | 0.151 g | 0.117 g | +29% |
| Histidine (EAA) | 0.066 g | 0.051 g | +29% |
| Alanine | 0.171 g | 0.132 g | +30% |
| Aspartic acid | 0.388 g | 0.301 g | +29% |
| Glutamic acid | 0.358 g | 0.277 g | +29% |
| Glycine (conditionally essential) | 0.158 g | 0.122 g | +30% |
| Proline (conditionally essential) | 0.135 g | 0.104 g | +30% |
| Serine | 0.128 g | 0.099 g | +29% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Kaempferol | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.700 mg | |
| Choline from phosphatidylcholine | — | 0.800 mg | |
| Choline from phosphocholine | — | 2.00 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 8.00 mg | |
| Total Choline | — | 11.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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